DFC CrossFit – CrossFit
Connectivity
Box Hamstring stretch
Banded GMs
Calf stretch off box
Strength
Deadlift (4-4-4-4-4 (20 min to heavy 4))
*Warm-up set @ 50% then 5 sets. Working up in weight each set.
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
5 Deadlifts 185/125#
5 Burpee over bar
5 S2O 50/30# DB
Rx+
DL 225/155#
Burpee over bar
HSPU